LIFESTYLE AND BACKPAIN   :  FIVE BEST STRETCHES TO RELIEVE YOUR BACKACHE

LIFESTYLE AND BACKPAIN
FIVE BEST STRETCHES TO RELIEVE YOUR BACKACHE…

Low back pain is one of the most common reasons for missing work or seeing a doctor or a physiotherapist. Most of the cases of lowbackpain are related to faulty posture and lifestyle related disorders.
HOW BIG IS THE PROBLEM OF LOWBACKPAIN?

# Nearly 80%people in India experience lowbackpain at least once in their lifetime.
# 51% of IT professionals in India have low back pain.
# According to American chiropractic association, more than 30 million Americans experience Low backache at any given time. Americans spend at least 50 million $ each year on treatment of lowbackpain.
# According to UK statistics Authority, more than 4.2million working days lost by workers aged 50-64 alone in year 2014 and it costed them around one billion pound a year.
# According to NHPA (national health priority area) 80 % Australians experience lowbackpain, 10 % have significant disability.

CAUSES OF LOWBACKPAIN

Backpain is associated with the way our bones, muscles, ligaments in our back work together.
 Pain in the lower back can be due to lumbar spine involvement, discs between vertebrae, ligaments around spine and discs, muscles of lower back, strained muscles, abdomen and pelvic internal organs, ligament injury or muscle spasm.
 Poor posture and everyday activity (lifting, bending ,carrying etc in improper manner) can also lead be a contributing factor to pain.
BACK STRETCHES

1. CROSS LEG SPINAL STRETCH.
# Lie on your back with your knees bent and feet on the floor.
# Stretch your arms to your sides, palms facing down.
# Cross your right knee over your left knee (as if you are sitting on a chair).
# Start bending your knees sideways until you feel a stretch.
# Hold for 30 sec.

2. MERMAID STRETCH
# Sit on floor with your knees bent underneath you to your left.
# Hold your ankles with your left hand.
# Raise your right arm and slightly bend towards your left side.
# Breathe in while you bend.
# Feel the stretch on your right side.

 

#repeat the same on opposite side.

3. SPINAL TRUNK ROTATION
# Lie on your back .bring your knees towards your chest.
(your knees and hips should be bent at 90 degrees)
# Place palm of your hand on the floor.
# Rotate your knees on the either side.
# Take a deep breath and exhale while you rotate.
# Hold for 20-30 sec.
*do it slowly. If you do it fast, the purpose of stretching will not be solved.

 

 

3. COBRA STRETCH

# Stretches tight abdominal muscles.
# Start by lying on floor on your stomach with legs straight and palms on either side of head.
# Raise your body with hands in such a way that your weight is on your forearms.
# Hold for 10 sec and relax.

 

4. SUPINE HAMSRTING STRETCH.
# Bend your left knee towards the ceiling after lying on your back.
# Place a strap or towel on your left heel.
# Straighten the leg slowly by holding both the ends of towel with your hands. press outwards through your heel.
# If your back begins to feel uncomfortable, bend your right knee slightly while doing this.

 

Follow these stretches to get rid of backache.
IMPORTANCE OF NUTRITION IN BACKPAIN

 Dietitians recommend Anti-oxidants for backache patients.
 Anti-inflammatory diet reduces the risk of back pain.
 Flax seeds are also found to possess anti-inflammatory properties.
 Fish like salmon, tuna containing omega-3 are also beneficial. Omega 3 is an important component for fighting arthritis.
 Dark coloured fruits and vegetables for eg carrots,beet,cherries,grapes,pomegranate,watermelon,broccoli,olive oil, spinach are the best in anti inflammatory diet
 Vit K and calcium helps bones in spine to stay strong throughout and healthy. Meat, egg yolk and cheese are found to be rich in vit K.
 Vit D can be gained from cod liver oil, Eggs, wholemil
 Calcium rich foods such as milk, yogurt, sardines, soymilk, wholegrain cereals helps in making strong bones.
 Avoid Tea , coffee and animal fat.

FOLLOW THESE ABOVE STRETCHES AND AVOID BACKACHE.
EAT HEALTHY AND STAY HEALTHY.

image courtesy- google

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